Glute Exercises

Hi Everyone! I posted a workout video on to my YouTube channel of glute exercises that you can do from home. I wanted to compliment it with this blog entry. All you are going to need are some dumbbells. I have the exercises listed below along with the link to my video. There are ten exercises in total, so I split them into two circuits.

Glute Exercises

Circuit One

  • Jumping Squats: Stand with your feet shoulder width apart. Then slowly lower your knees and hips back as if you were going to sit in a chair. Pause and hold. Next jump up and raise your body forward until you are back where you started. Repeat 2 sets of 20.

 

  • Weighted Sumo Squats: Stand with your feet a little wider than shoulder hip apart. Toes pointing out. Next hold a dumbbell from the base with both hands in between your legs. Slowly bend your knees and lower the weight until your thighs are parallel to the ground. Pause and hold. Then pushing off from your heel raise your body back up to where you started.

 

  • Squats with a Twist: This is similar to a regular squat. The only difference is that you are going to raise your knee and bring it to the opposite elbow. Thats where the twist comes in. Start with your feet shoulder width apart. Then raise your knee and bring it to the opposite elbow. Then slowly lower your knees and hips back as if you were going to sit in a chair. Pause and hold. Next slowly raise your body forward until you are back where you started. Repeat 2 sets of 20.

 

  • Split Lunges: Start in a lunge stance. Place one foot forward with the knee bent, and bend the back knee as well. Swing both of your arms and jump as high as possible. As you jump up switch the positions of your legs. When you land you should still be in the lunge position. Repeat 2 sets of 20.

 

  • Bulgarian Split: Start by standing with your legs shoulder width apart. Move one foot back so that it is resting on a flat surface. Then with your other leg, slowly lower it down until your thigh is parallel with the ground. Pause and hold. Then slowly raise your leg back up. Repeat then switch legs. Be sure to keep your head up as to not lose balance.

 

Circuit Two

  • Stiff Dead Lifts: Start by holding a set of dumbbells in your hands by your side. Stand with your feet shoulder width apart. Then by bending at the waist slowly lower the dumbbells down to the top of your feet. Keep bending down until you feel the movement in your hamstrings. Be sure to keep your back straight. Pause and hold. Then slowly raise your body back to where your started.

 

  • Single Leg Dead Lifts: This exercise is very similar to a stiff dead lift. The only difference is that you are going to do it on one leg.  Hold a dumbbell in one hand by your side. Then stand on one leg, the same side that is holding the dumbbell. Then by bending at the waist slowly lower the dumbbell down to the top of your foot. Keep bending down until you feel the movement in your hamstrings. Be sure to keep your back straight. Pause and hold. Then slowly raise your body back to where your started.

 

  • Burpees: Start by standing with your legs shoulder width apart. Lower down and put your hands on the floor, then kick back your legs so that you are lying down on the ground. Keep your arms in a push up position. Next push your body up and jump to your feet to where your hands where. Then jump in the air with your hands above your head.

 

  • Reverse Crunch: Start by positioning yourself in a push up position, with your legs extended out. Use a towel, a piece of cardboard, or a frisbee like I did in the video below to rest your toes on. Then slowly tuck your legs and feet in by raising then up to your hands. Pause and hold. Then slowly lower your legs back down .

 

  • Donkey Kickbacks: Start by kneeling on the floor on all fours. Then lift your leg and bend your knee back. Until it creates a 90 degree angle between your hamstrings and calves. Pause and hold. Then slowly lower your leg back down to where you started. Continue with the opposite leg.
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Relate Posts:

For more leg workouts see these other posts,

Legs & Calves
Glute & Ab Workout
Full Leg Workout
Leg Workout
Glute Workout

If you’re interested in working with me then check out my coaching website. I offer customized personal training programs. If you don’t want one-on-one coaching, you can buy one of my downloadable training guides.

If you have any questions feel free to comment below. Don’t forget to “Like” this video and to “Subscribe” to my YouTube channel here so you can see the next video that I will be posting.

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